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Stretching Question :)
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You can really focus on both at once. When you stretch your hamstrings, doing the stretch where you have one foot farther in front than the other and lean forward, keep those hips square. You'll feel it a lot on the outside of your hamstring, wheras if you open the hips, you feel it on the inside hammie. That outside hammie needs to be limber for squared hips, but not as much for the open hips.
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Everytime I come in this thread I learn something new. How long should each stretch be held for? Sometimes I can hold it longer than others and at other times I feel like I'm dying lol.
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I ususally hold my stretches for about 30 seconds, since that is how long it takes your muscles to relax. You can also incorporate repetitions of resistance stretching. That's where you get in a position where the muscle is shortened, engage the muscle, then, as it's contracted, go into a position that lengthens the muscle. You repeat that a few times (like 6 or so.)
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Oh! Well that's my problem right there, I'm definitely not holding the stretch long enough. Thank you thank you thank you!!!!!
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You do not have to square your hips… but I do. I practice squared hips and open hip splits. I do standing splits and on my back splits. I use walls, poles, yoga straps and my body to stretch. I work it from each and every angle I can. I love flexibility training! I use DVDs, Veena's lessons, online tutorials, articles and books to practice and learn different stretches.
There is a general time of 30 seconds to 2 minutes that is considered apppropriate times for holding a stretch. Around 30 seconds is where receptor cells disengage and gains in flexibility can be made… or so I have read. t is an extremely subjective thing and influenced by a persons level of health, fitness and flexibility.
Some stretches I will hold for two minutes, froggie, back splits, pigeon. Standing splits I hold around 40 seconds. Pikes and straddles, a few minutes. I tune into my body and let it tell me what is right for me at that time. It might sound 'woo woo' but it works for me. When I first started I couldn't do a split. Now I am training oversplits. Our bodies are amazing and I am proud of what I have accomplished. It is difficult, it is uncomfortable, it takes time and patience!
Just remember to be careful, stretching can cause injury. You don't want to cause pain or even worse, damage. Stretching takes time, patience and consistency. Listen to your body and allow yourself whatever time you need to reach your goals.
When I first started I couldn't do a split. Now I am training oversplits. Our bodies are amazing and so adaptive!
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Thank you so much Jehanne, what a wealth of amazing information that post was. It didn't sound "woo-woo" at all, last night I read this and went upstairs immediately and started stretching and I really let me body tell me what to do. I held stretches longer than I've ever don't them and actually got the farthest I've EVER gotten. It was so cool reading about receptor cells disengaging, that made a lot of sense and you've given me hope!!!!! That now you're training over splits!!!!! 🙂
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